The Importance of Cardio Workouts - Ron Zalko Fitness & Yoga Vancouver, Canada

posted Jan 02, 2016 by Kathleen Zalko

The Importance of Cardio Workouts – Ron Zalko Fitness & Yoga, Vancouver, Canada

There is no denying that we live in a fast paced world where time is money. Despite our busy schedules, gathering some time from our daily routine for maintaining our health is a must.
Fortunately, most people across the world are now realizing the importance of good health, in order to stay happy, healthy, and positive in life.

Ron Zalko Fitness

Sports drinks are counterproductive for most people

posted Oct 16, 2014 by Ron Zalko

Sports drinks unnecessary, counterproductive for most people Ron Zalko Fitness is opposed to sports and energy drinks

How a Healthy Diet Can Protect You from Skin Cancer

posted Aug 19, 2014 by Ron Zalko

Some of the best protection against melanoma may come straight from Mother Nature. Discover how the right foods can help keep you healthy.

How a Healthy Diet Can Protect You from Skin Cancer

You got the pale-is-the-new-tan memo years ago and have the sun smarts to prove it. Skin cancer is the most common cancer in the United States, and women age 39 and under have a higher probability of developing its most serious form, melanoma, than they do any other invasive cancer except breastcancer. Yep; knew that. Slather on waterproof sunscreen before you exercise, sport floppy broad-brimmed hats at the beach, stay out of midday rays, and steer clear of tanning beds. Check; do all that. Still, despite your savvy and diligence, there's a new stealth skin saver you may be missing: your diet.

"The research is preliminary but promising," says Karen Collins, RD, clinical dietitian and nutritionadviser for the American Institute for Cancer Research in Washington, D.C. "In addition to limiting your sun exposure, eating certain foods may help reduce your risk."

Much of the recent research focuses on the sun-soaked Mediterranean. Despite their typically outdoor lifestyles, dwellers in this region are less likely to get melanomas than Americans, and some scientists believe that in addition to their olive skin tone, the disparity may be due to the two cultures' very different eating habits. The region's largely plant-based diet, brimming with vegetables and fruits as well as olive oil, fish, and fresh herbs, was found to cut melanoma risk by 50 percent in an Italian study published in theInternational Journal of Epidemiology.

Researchers point to the diet's antioxidants, substances thought to help protect against cellular damage caused by the sun's ultraviolet (UV) radiation, which is still the biggest risk factor for skin cancer, according to dermatologists. Here's how the process works: UV light damages skin cells, which then release oxygen molecules called free radicals. If free radicals damage your DNA, they can alter it, and skin cells may turn cancerous and replicate. The good news is that having a large amount of antioxidants in your skin and body may neutralize the free radicals and thus prevent or slow skin cancer growth. In fact, research has shown that people who drank a daily antioxidant-rich beverage had 50 percent fewer free radicals in their blood after two weeks than those who didn't drink the blend -- and both groups were exposed to three to six steady hours of sun a day!

There's also a new, growing body of research looking into the "antiangiogenic" properties of foods. Sun damage to the skin causes the growth of new blood vessels, in a process called angiogenesis, that cancer cells hijack to feed themselves. "Antiangiogenesis substances in food can starve cancer cells, preventing them from growing and becoming dangerous," says William Li, MD, president and medical director of the Angio­genesis Foundation in Cambridge, Massachusetts. Certain foods -- including omega-3 fatty acid-rich fish, which is plentiful in the Mediterranean diet -- contain these antiangiogenic substances. Some antioxidant-rich foods show antiangiogenic activity, too, Dr. Li adds.

Chances are that you're already getting at least some cancer-fighting fare if you eat ahealthy diet. Making a few small changes may help boost your protection further. "Food is the chemotherapy we all take three times a day," Dr. Li says. So in addition to keeping the sunblock at the ready this summer, stock your fridge and pantry with a new kind of SPF: skin-protective foods. Borrow these smart strategies from the Mediterranean style of eating to add a cancer-protective dose of antioxidants and antiangiogenic agents to your diet. Here are five easy ways to get SPF on your plate and in your cup.

Warning about exercise!!

posted Aug 03, 2014 by Ron Zalko

Warning! Exercise has been known to cause health and happiness!

Please share :)

Sweet Potatoes VS. Yams

posted Aug 03, 2014 by Ron Zalko

What's The Difference Between Sweet Potatoes and Yams? via

Vancouver fitness guru Ron Zalko shows staying power

posted Jun 06, 2014 by Kathleen Zalko

Vancouver fitness guru Ron Zalko shows staying power

A ljook back in encouraging people to exercise

posted Jun 06, 2014 by Ron Zalko

Watching Physical fitness plan: a look back

7 common yoga beginner fails and how to avoid them

posted May 28, 2014 by Ron Zalko

Mother's exercise may boost babies brains

posted Apr 05, 2014 by Ron Zalko

Mother's exercise may boost babies brain. Way to go mommy!

What's new at Ron Zalko Fitness

posted Apr 05, 2014 by Ron Zalko

 Whats new at Ron Zalko Fitness & Yoga                         

Getting Started

posted May 15, 2013 by Kathleen Zalko

 We’ve all been guilty of letting our fitness lag over the winter months at some point or another.  We became too busy, too tired, unmotivated, or life circumstances have prevented us from getting the exercise we need.  If you feel like your “get-up-and-go” has gotten-up-and-gone, here are some tips to help you get started.

1.       Pick an activity or fitness facility that is right for you.  It should be something that you enjoy. This will make it much easier to stick to.

2.       Write down your fitness goals! Whether it’s losing weight, toning, building strength or just getting back into shape, you should have a goal. Successful people write down their goals and review them regularly to check their progress.

3.       When writing out your goals, pick something that is realistic and that will let you gradually build up your strength and endurance.  Don’t try to pick up exactly where you left off and plan for an hour long jog (your body will not thank you, and there is a chance you could injure yourself) start slowly and work your way up to longer workouts.  Rome wasn’t built in a day!

4.       Make sure you’re doing a good combination of strength training, cardio, and yoga/core. This will give you the most balanced workout for total body fitness.  If your workouts are too repetitive, your body becomes too accustomed to them and you will stop seeing results. (also known as plateau) Mixing it up will also help you keep your motivation.  Ladies, don’t be afraid of weights! There is a big misconception that lifting weights will “bulk you up” but this is not the case. What they will do is help you achieve toning and firming.

5.       Get a workout buddy.  Someone who has similar goals or interests would be ideal.  If you agree to meet someone for a workout or go to the gym together, you have more accountability and you are much less likely to bail.  Getting a personal trainer for 5-10 sessions to help you kick-start things is another excellent option.

6.       Plan your meals for the week and shop ahead of time for healthy foods.  A proper diet is essential to go along with exercise if you want to see results.  Tip: Never go shopping when you’re hungry! This is a big diet killer (along with midnight munching) and a recipe for disaster. You will end up with a bunch of junk and nothing to make an actual meal with. Trust me.

7.       Get yourself new workout shoes or a new outfit to wear. This can help motivate you to put it to the test.

8.       Just get started! Believe it or not, this can be the hardest part.  Remember, thinking about working out doesn’t burn any calories. (sadly) Once you get started, even after just one workout you will feel much better and after a few weeks  it becomes a routine. 


I hope this helps get you back on the right path.  Summer is waiting around the corner, so don’t put it off any longer. Get started now!


Produced by Kathleen and Ron Zalko

Exercise & Mental Health

posted Apr 23, 2013 by Kathleen Zalko


A certain amount of stress in life is inevitable.  That’s just the way it is.  But lately there seems to be more of it to go around than ever before.  People have always had to deal with money worries, relationship problems, all of life’s day to day stresses, however now as the economy and job markets are shaky, this only adds to the list.  University students are on edge with a heavy workload and the knowledge that there may not be a job waiting for them when they get out.  Working people have longer hours and less free time, partially due to the fact that we now have email, phones and text messaging right in our hands, making some of us feel that we are at the boss’s immediate and indefinite disposal almost 24 hours a day,  as we watch our personal free time get smaller and smaller.  Etc, etc etc.  Obviously, stress is not going to go away.  But there is a way to help you deal with it more effectively and more constructively.

We’ve all heard that regular exercise has many health benefits such as lowering your risk of heart disease, obesity, diabetes & high blood pressure. But more and more research is showing a very strong link between exercise and mental well-being.  With all the stress noted above, it’s no wonder that rates of depression and anxiety are skyrocketing.  However, regular exercise can be of great benefit.  Here’s how:

1.       Exercise releases endorphins.  Endorphins are naturally occurring “feel good” chemicals produced by the body.  These endorphins help to boost your mood and give you a feeling of well- being.


2.       Exercise improves sleep patterns.  Most adults don’t get enough quality sleep and those who exercise are more likely to fall asleep faster and stay asleep.  It’s also no secret that chronically sleep deprived people are cranky people. 


3.       Regular exercise has been shown to help alleviate anxiety and dramatically improve mild to moderate depression.


4.       Exercise also helps improve mental clarity and overall energy levels.  This will allow you to be more productive in both your professional and personal life.


5.       Exercise helps flush toxins from the body.  Through the process of sweating, you are helping to rid your body of any toxins, excess sodium, etc  while also stimulating the lymphatic system, which is a vital for internal detoxification and the proper function of the immune system.


6.       Exercise helps improve your self-esteem!  Let’s face it, when you look good, you feel good! If you can look in the mirror, or try on clothes and like what you see, that is a definite bonus.  Confidence is key to improving mental health and exercise (combined with a healthy diet) can help you achieve this!



I hope I’ve convinced you.  If life’s stresses are weighing heavily on you, consider starting an exercise program. Even if you’ve had a horrible day or you’re more stressed than usual, that is an even more compelling reason to exercise!  Even though it’s tempting on those kind of days to head to the couch after work with a giant bowl of noodles and/or doughnuts and watch TV until your misery disappears, it’s just not productive. (to either your mental health or your waistline) Getting in a good workout will help benefit you a lot more in the long run, especially if you make it a daily habit.  Pick something you enjoy, whether it be dance, cycling, running, taking a class or just getting out for a brisk walk it will help immensely. Yoga and meditation classes are also very popular and can also go a long way to help deal with stress.  Just remember to make sure you get a good balance of cardio-vascular exercise, strength training, and core or yoga classes in your exercise routines and your body and your mental health will thank you.


Produced by Kathleen and Ron Zalko

Energy Drink Overload

posted Apr 13, 2013 by Kathleen Zalko


You don’t have to look very hard these days to find a plethora of energy drinks within easy reach.  Every gas station, grocery store, local convenience store and even supplement stores carry them.

People seem to be guzzling them by the gallon for a variety of reasons including before their regular workouts.  Sure they might give you a blast of extra energy, but how much damage are they doing?

These drinks almost always contain caffeine, the highest at the equivalent of 2.5 – 3 cups of coffee per can or bottle.  Some also contain other ingredients such as guarana which also contains caffeine.   While the average person may consume 1-3 cups of coffee per day, this doesn’t really seem like a lot, keep in mind you’re getting that amount in one dose (all at once) with energy drinks.  Now if you combine this with your daily tea, coffee, etc.  the amounts you are consuming quickly begin to climb. There have also been concerns raised by a number of researchers that the actual amount of caffeine in these energy drinks is often not accurately represented on the label and may actually contain more caffeine than they suggest.

It has also long been known that caffeinated beverages are dehydrating.  It’s recommended that you drink 2-3 8oz. glasses of water per serving of caffeinated drink to counteract these effects.   Excess caffeine has also been linked to heart palpitations in those who are sensitive to it, or even in those who unknowingly consume more than they realize.  Not to mention drinking them before exercise when you will already be elevating your heart rate and losing water due to sweating may not be wise.  Now, throw in a ton of sugar, synthetic  vitamins,  chemicals (and who knows what else) and you have a concoction that no health conscious person would touch.

Physicians and health organizations have been sounding the alarm over other health concerns that are directly linked to the regular consumption of energy drinks.  These include: high blood pressure, agitation, heart palpitations, dizziness, nausea, gastro-intestinal pain, moderate to severe sleep disruptions,  increased rate of tooth decay, and the erosion of tooth enamel.   The effects of energy drinks combined with alcohol can be catastrophic and there have also been fatalities in individuals with heart conditions and un-diagnosed heart conditions.  Some other serious concerns have been raised recently with regards to the use of energy drinks by children and teens as well, as they are easily accessible and unregulated.

So if you’re a huge fan of energy drinks and I’ve just completely ruined your day, sorry! (not to kick you while you’re down but so-called sports drinks aren’t great for you either) But next time you plan on reaching for an energy drink, give a second thought to your health and try something more natural.  Here’s a little tip:  I’ve heard even pro athletes swear by eating a banana before a workout.  Bananas contain potassium, give you energy, they promote better digestion,  contain vitamins that help balance your mood (as opposed to giving you the shakes) and best of all they come in their very own organic carrying case, devoid of plastic or aluminum! 

Well, that’s it for now. Thanks for reading & hope you have a great workout J

Produced by Ron & Kathleen Zalko

The Ron Zalko Gym and The Ron Zalko Workout

posted Feb 24, 2011 by Kathleen Zalko

 Ron Zalko Gym in Kits Vancouver & The Ron Zalko Workout

Complete Body Workout presents the Ron Zalko Workout DVD, the most complete workout, is now available!  You can try this exciting new workout in advance at Ron Zalko Gym in Kitsilano, or purchase online. 

We're located at 1807 West 1st ave (at Burrard) for more information on class times and our full schedule go or watch the DVD preview on this site!

Your best body starts today!! 

New Year, New You!

posted Jan 05, 2011 by Kathleen Zalko

 Happy New Year to everyone! I hope you all had a fabulous holiday season and I wish you all the best for 2011!

Now that the festivities are over it's time to get back to your routine.  The sooner you get started with your exercise program the greater your chances are of keeping your New Year's resolutions.  What's on your list? Weight loss? Toning and firming? Strength and flexibility? Or just keeping in shape?

Whatever your goals are, we have the solution for you!  Dust off your sneakers and your yoga mat, the Ron Zalko Workout DVD is now available!  This DVD is a workout for your entire body and includes yoga, cross-training cardiovascular system, core/abs, hips, thighs, buttocks, stretching, yoga cooldown, and finishing off with a guided meditation.  You can do all of this right at home, at your convenience.

There's no problem staying motivated, our music is fun, upbeat, and keeps you on track.  The sequence of exercises change rapidly so you never get bored.  Start seeing and feeling the results you want fast!

Whether you're a beginner, looking to get in shape or stay in shape, or want to increase your energy levels, the Ron Zalko Workout brought to you by Complete Body Workout has it all.  Get started today, order now at

p.s. check out our bonus features including extra yoga, core, and advanced version with weights.

New Celebrities Rock Ron Zalko Gym in Kits

posted Jul 30, 2010 by Kathleen Zalko

New Celebrities Rock Ron Zalko Gym in Kits! 

After seeing Zac Efron working out at Ron Zalko Gym in Kitsilano, Vancouver, it was no surprise to see Amanda Seyfried and Shiloh Fernandez doing their workout there too!  They are in town filming a new movie, Red Riding Hood, produced by Leonardo DiCaprio.

Key components to weight loss

posted Jul 26, 2010 by Kathleen Zalko

Here are some key components to aid in weight loss:

Regular cardiovascular exercise, 56 minutes, 3-4 times per week. This will help you keep weight off and keep your energy levels high.

Healthy eating, including portion control, lean protein, whole grains, and lots of fruit and vegetables. Staying hydrated is also essential especially if you're active. 8-10 8oz. glasses of water per day are recommended.

And most importantly, sleep! The average person needs 7-8 hours of quality sleep per night to help the body repair itself, and to recharge the mind and the central nervous system.

Fitness Program for Weight Loss

posted Jun 19, 2010 by Kathleen Zalko

Fitness Program for Weight Loss!

Here's a great workout to get you started on looking and feeling your best, just in time to wear that sexy new bikini for summer!

Do 40 minutes of cardio, 3-4 times a week, followed by 4 different abdominal crunches or sit ups (you choose which ones, and try to do 3 sets of 12-20 reps for each.)  You can also do weight training followed by yoga on alternate days to further tone and firm your body, and increase strength and flexibility. The more lean muscle you have, the more fat you will burn! Make sure your diet includes plenty of fruit and vegetables, lean protein, (this includes non-fat dairy & soy products) and water.  Choose whole grain breads, cereals, and pastas instead of white. Portion control of these carbs however, is very important, and no more than 3 servings per day. Also, healthy fats are essential in your diet (3tbsp per day) such as olive oil, avocado, fish oil, or nuts. Avoid processed foods as much as possible, also anything deep fried!

Within 4-6 weeks you can have your beach body in time for the hot summer weather by following this simple program. Start packing your beach bag now!

Fitness - Abs, Buttocks, Hips & Thighs Workout

posted Jun 17, 2010 by Kathleen Zalko

 *The Ron Zalko Workout* - Get in the best shape of your life!

Complete Body Workout targets all the main muscle groups in your body (upper body, waist, hips, thighs, abs, buttocks etc.) and also involves a cardiovascular component. This ensures that you will burn more calories per session than other workouts, and will get you on the fast track to weight loss!

For further toning and firming your body, alternate days of the CBW, with weight training, cardio and rest days. (1-2 rest days per week) This will allow you to lose weight faster while allowing your muscles time between workouts for recovery. Stretching or yoga classes are also great alternatives if you want light activity on your rest days.

Here are some other tips to maximize your workout results. Be sure to get an adequate amount of sleep each night (7.5-8.5 hours per night) drink plenty of water to stay well hydrated (6-8 glasses per day) & most importantly, make healthy food choices! This includes lean proteins, lots of fruit and vegetables, whole grains, and “good fats” such as Omega 3’s found in fish, avocado, and olive oil (in moderation) Avoid processed foods whenever possible, and stay away from refined sugar and anything deep-fried!!

Wishing you success in your new program! We know it will give you the results you want and you’re going to love it!
Your best body starts today!

Spring Diet Tips

posted May 25, 2010 by Kathleen Zalko

Here are some eating tips that will spare you some extra pounds and help you get into that bikini for the summer, which is right around the corner!

1.  Don't rush through your meal.  Eat slowly and chew your food thoroughally .  This will make it easier for your system to digest and will also help decrease the amount of air you swallow along with your food, which inevitably leads to bloating.  This will also allow your body to give your brain the "I'm full" message sooner.  Using small utensils may also help you take smaller bites.

2.  Don't feel the need to clean your plate completely every time you sit down to a meal.  Slow down and listen to your body.  If you are full, it's time to stop eating! Eating slowly can help you recognize these signals.  You can always save any uneaten portions for snacks later or get the rest to go it you're in a restaurant.  Drinking a full glass of water before meals may also help.

3.  Be sure to include lean protein in each meal.  This will help you feel full longer and is needed for muscle growth and repair.  And, as always, 5-6 smaller meals every 3 hours instead of 3 large ones, will keep your metabolism on an even keel and you are less likely to overindulge at your next meal.

4.  Avoid eating when you are bored or stressed out! Ask yourself if you are truly hungry.  Find something to do with your hands such as a crossword puzzle, which will keep your mind busy as well.  If that fails, try drinking a big glass of water!

 5.  Try to eat all things in their proper portion size, for example, lean chicken, beef or fish should be no more than 4 ounces to equal 1 serving.  For non-fat milk or yogurt 1 cup is one serving, whole grain toast, 1 piece is one serving etc.  Check with your local health or nutrition clinic for the daily recommended intake from each food group.  These amounts can vary according to age or activity levels.

 6.  Increasing your fiber intake will help keep your digestive system moving.  Just be aware that if you increase your fiber intake you must also increase your water intake for the fiber to do it's job.  50% soluble and 50% insoluble fiber is an ideal combination.  However, getting too much of a good thing can backfire on you.  Excessive fiber consumption can cause cramps, bloating and constipation.

7.  Not all fats are created equal, so don't avoid the good fats!  3-4 tbsp of healthy fats are recommended daily.  They also aid in digestion as well as providing nutrients.  Fish oil, flax seed oil, avocados, and olive oil are great choices. 


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